How to Calculate Calorie Deficit in 4 Steps?

The Calories Deficit is essential to measure for finding the specific requirement of variables according to your age, sex, and activity level. Use the Calorie Deficit Calculator to find the certain requirements of the calories. The calorie requirement can be different in various people matching my age and activity level. How many calories should I eat per day and what are my specific requirements?  What is the calorie deficit required to lose my body weight? For simplification for losing 1 Lb of fat, you need to burn an extra 500 calories. You need to manage your diet and body weight precisely.

Calorie Deficit Calculator

The major purpose of a calorie deficit is to lose weight and we normally can measure the calorie deficit in 4 simple steps:

Step 1:

One needs to determine the BMR (Basal Metabolic Rate) by the following  Mifflin-St Jeor equation.  Use the Calorie Deficit Calculator to determine the calorie deficiency according to your gender and sex.

For Men= (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5

For Women= (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161

Step 2:

In the second step, you need to find the Total Daily Expenditure of Energy(TDEE). Here it is essential to determine the activity level, there are 3 activity levels, Moderately Active, Very Active, and Extremely Active. Calculating a calorie deficit may become simple if we relate the activity level with the Calorie deficit. Just enter your specific body weight in the online Use the Calorie Deficit Calculator and determine your calorie requirement per day.

Moderately Active:

Moderate Active persons usually do exercise around 3-5 days per week and they require a calorie deficit to lose weight. They are usually professional and doing exercise to lose weight as they have intense working hours.  Just enter your specific body weight online Use the Calorie Deficit Calculator and determine your calorie requirement per day. They are doing exercise moderately due to their busy working hours. It is better for them to get online help from various tools and apps. It makes it simple for them to manage their activity level and caloric deficit by the calorie deficit to lose weight calculator. This makes it simple for them to manage a delicate balance between the activity level and calorie level.

Very Active:

Such persons are usually crazy about exercise and doing exercise throughout the week. It can be difficult for them to eat in a calorie deficit, the main reason for them to calorie deficit as they are working for muscle building. They need to find the fat-to-protein ratio in their body. They can start eating various food supplements without finding out how much of a calorie deficit to lose weight, they actually require to shape up their body. The online Use the Calories Deficit Calculator and determine your calorie requirement per day.

Extremely Active:

This group of people usually do strenuous training and they are using the exercise throughout the week. This group of people usually includes athletes and sportsmen. It is essential for them to become careful about what they are eating and how many calories should I eat per day. They need to be competitive at a national or international level, so their diet is critical in becoming a professional. Just enter your specific body weight online Use the Calorie Deficit Calculator and determine your calorie requirement per day

Step 3: 

It is essential to determine your goal weight and desired weight loss date as you need to find your desired weight and calorie deficit. What’s a calorie deficit is essential to find their weight and subtract goal weight from current weight.

How to Figure out Your Calorie Deficit:  150lbs – 20lbs = 130lbs

Find your lbs difference and lose Lbs according to a simple procedure to calculate calorie deficit, for a calorie deficit of 1Lb, you need to lose an extra 500 calories.

2lbs/week, 1.5lbs/week, or 1lb/week

For example, 20/2 = 10 weeks to reach goal weight, 20/1.5 = 13 weeks to reach goal weight, or 20/1 = 20 weeks to reach goal weight.

Step 4: 

You need to calculate macronutrient ratios in the last step to find the calorie deficit. A calorie-deficit diet is absolutely essential for getting accurate weight loss results. There are certain steps you need to find your calorie deficit:

  • Calculate Daily Protein Needs
  • Calculate Daily Fat Needs
  • Calculate Daily Carbohydrate Needs

Read more:

5 comments

  1. Thanks for sharing this po. Very informative talaga and it’s important to know how to calculate our calories talaga para maging healthy always 🥰

  2. Oh wow veri informative naman po thank you for sharing.
    Honestly hindi ko talaga alam king papano mag calculate ng calories

  3. Thank you for sharing this , very informative . Ito tlga ung need para mas mapangalagaan natin ang ating kalusugan 😍

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